11.30.23

Nutrition Focus for November: Portion Control
How to build your plate!
Protein = 1/4
Veggies = 1/3
Starchy Carbs = 1/4
Fat makes up the rest - and make sure there is some color!

December 4th - 9th // Bring A Friend Week!
Anyone can try CrossFit Sage for the entire week, stop on by and try CrossFit!

Strength: Quality Work
7 minute AMRAP
1,2,3,4,5,6,7, etc...
Single arm Russian KB Swings/side -
2,4,6,8,10, etc...
Janda Sit-Up

“Rows Hold”
22 minute partner AMRAP
P1: 500m row while partner holds KB in farmers position @ 24/16kg
P2: 500m row while partner holds KB in farmers position
P1: 500m row while partner holds KB in front rack position @ 24/16kg
P2: 500m row while partner holds KB in front rack position

Scaled/Beginner:
22 min amrap
P1: 500m row while partner holds KB in farmers position @ 16/12kg
P2: 500m row while partner holds KB in farmers position
P1: 500m row while partner holds KB in front rack position @ 16/12kg
P2: 500m row while partner holds KB in front rack position

Scaling:
- Alternatives to Double KBs:
- Sub Double DBs @ 50/35s (22.5/15)
- Sub Single KB or DB Holds with switching hands at the 250m mark.
- Alternatives for Rowing:
- Ski 500m
- Run 400m
- Bike 1000m